Eggs are another very versatile food that is used a lot in this nutrition plan. Understanding the difference between simply bulking and a steroid diet for lean mass is important if you want the best results.. What we’ve outlined above is a great outline to follow, but understanding why it works is just as important in helping you implement it properly.. 2000 – 4500 Calorie Muscle Building Meal Plans PDF. If anyone ever told you, “Eat big to get big,” they were right – and very wrong. What your ideal rate of weight gain is and why it’s so important. Important Note: As I mentioned at the start of this guide, you don’t need to stress about getting your calorie requirements dead on. And the worse your calorie partitioning is, the better your body will be at storing excess calories in the form of fat rather than muscle. Add on your surplus to the maintenance level you estimated earlier, and start eating this amount each day. Absolutely not. It means that the ultimate way of knowing if your caloric surplus is truly the ideal size it should be is if it’s making your ideal rate of weight gain occur. For a cheap bulking diet, you … The question is… what exactly is “lean enough” in this context? Starvation Mode: Is It A Myth or Is It Real? As for where to get this protein from, common high-quality sources include chicken, turkey, eggs, beef, fish, dairy and whey protein powder. This technically has nothing to do with your diet. One of the most common rules for protein is that for every pound of body weight you should have a gram of protein (this may also equate to 35% of your daily calorie limit). The best bulking diet maximizes muscle gain potential while limiting fat gain to extend bulking time and minimize cutting time. You do not need to be 100% accurate with this, it would be impossible to hit these numbers exactly, dead on, with each meal. Rules for a Clean Bulking Diet Plan. Why? Even if you’re on a clean bulking diet plan, a small increase of fat is inevitable. Everyone I talked to was touting bulking diets as the best meal plans for building muscle mass, fast. Are you working out at home with nothing but some resistance bands, or a few dumbbells, or just your own body weight? So does that mean this stuff doesn’t matter? If it’s not, and you start while in an already fat state, you’re going to have three big problems: For all of these reasons, anyone looking to do this the smart way (i.e. Each meal should have between 5 and 10 grams of poly or mono-unsaturated fat. You’d simply repeat this using your own relevant numbers, and let your personal needs and preferences dictate exactly where within this 20-30% range you decide to be. At that point, ask yourself the following question: Let’s say some example person figured out they need to eat 2000 calories per day to gain weight at their ideal rate. For example, if you need 2,500 calories, don’t pick the 4,000 calories meal plan, you’ll just gain massive amounts of bodyfat and ruin any chance of improving your body! Now we’re ready to start putting together The Muscle Building Diet. What Is The Best Way To Lose Weight Fast And Keep It Off? What Is The Best Way To Lose Weight Fast? And the thinking behind it all is essentially this: the faster you’re gaining weight, the faster you’re gaining muscle. Also note that only those who are beginners, younger, and/or have great genetics are actually going to reach the high end of these ranges. In addition to being crucial for the overall health and function of the human body and playing a ton of important roles in fat loss (everything from preserving muscle in a deficit to controlling hunger), a sufficient protein intake is also a requirement for muscle to be built. A clean bulk diet plan, based on the Dietary Guidelines for Americans 2015-2020 but modified for lean muscle building and ease of use, includes the following: 8 cups of non-starchy vegetables 3 cups of fruits 4 cups of cooked whole grains or starchy vegetables Consuming any more than this amount doesn’t lead to faster results… it just leads to more fat being gained. What do I mean by “lean bulking,” you ask? You plant … Every other part of your diet is of secondary and/or minor importance in comparison. If you’re over 14% body fat (19-24% … 2 of 6 Growing a pound of muscle requires about 2,800 calories. The 2020 Lean Bulking Plan : A ONE-OFF CHARGE AND IT'S … Using intermittent fasting when lean bulking. Remember, just like you progressively increase the weight over time as you get stronger, you make small progressive increases to the number of calories you eat over time as well, as your lean body weight increases. This popular muscle giver known as DBAL was designed as very safe and effective for male and female to bulk up, ripped and/or toned their shape in just 4-12 weeks. The example meal plans found at the bottom of this page range from 2000 – 4500 calories, complete with optimal 35% protein / 45% carbs / 20% fat macronutrient ratios for building muscle. So, how much fat should you eat per day to maximize its benefits? The goal is to build muscle without gaining excess body fat. Even still, there’s no way I can leave this part out. How many calories you need to eat to make that rate of weight gain happen. You see, the way most people approach bulking is by eating a ton of calories and gaining a bunch of weight really fast. Lean Bulk Diet Plan for Women Looking to Gain Lean Muscle and Strength Jessie's Sweet Toned Body: She used a premium supplement to enhance her proper diet and workout for 6 weeks. There are simply a list of foods and quantities to eat for each meal, but it’s your choice to prepare each meal to your taste preference. The next macronutrient that needs to be set up is fat. The goal of bulking is to ratchet up your lean body mass with successive bulk/cut cycles and to do this requires a good clean bulking plan like the ones shown here. If you want to add lean muscle mass to your frame without gaining too much fat, then you’re going to have to get the right meal plans in place. I’ve been there and done it myself. When you’re bulking with drugs like Anadrol Oxymetholone, your protein sources must be lean. You’d simply repeat these steps using your own relevant numbers. This, of course, is the complete opposite of what we want and a big part of why you never want to start bulking until you are lean enough for calorie partitioning to be in your favor. But, as much fun as that sounds, unfortunately, gaining weight fast and in excessive amounts can take its toll on our bodies, and that brings several different health risks, too. You want to start this diet program off when you’re reasonably lean, and finish reasonably lean, with an increase in lead muscle mass. If you’re gaining weight too quickly, you know to eat a little less. Access to my 10 Years of Experience in 1 Plan! Again, if you’re not eating enough calories to support muscle growth, it’s not going to happen. (Again, these are just example numbers.). People like to over-complicate the crap out of pre and post workout nutrition, but the reality is that it’s quite simple. I’m a big advocate of lean bulking and of Intermittent Fasting. Use this information to construct your own custom breakfasts, lunches, and dinners, or make modifications to the example meal plans provided in this guide. 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